I'm feeling good without meat, it seems those 1 or 2 meals are all I need to even me out (wow how much do I sound like a junkie?). I'm still taking my multivitamin supplement (obviously we can debate on whether that's even necessary), and my moods are good, even and I'm feeling back to normal (huzzah!).
| Rob Superset | |||
| Phase 2 | |||
| Day 1 | |||
| Upper Body | S | R | Wk1 |
| BB Inc Press/ DB BO Row | 3 | 10 | 60kg/32.5kg, 80kg/37.5kg, 90kg/40kg. |
| DB Bench/ Core Row | 3 | 10 | 32.5kg/17.5kg, 35kg/20kg, 35kg/20kg. |
| DB Std Prss/ CG Pullup | 3 | 10 | 27.5kg/BWx9, 30kg/BWx8, 30kg/BWx8. |
| Dip/ Preacher Crl | 3 | 10 | BWx10/37.5kg, BWx 10/42.5kg, BWx10/42.5kg. |
| CG Pushup/ DB Hammer Crl | 3 | 10 | Yes I continue to be weak. |
| Day 2 | |||
| Lower Body/Abs | S | R | Wk1 |
| Front Squat | 3 | 10 | 70kg, 80kg, 80kg. |
| DB Rvrs Lng/ PullThrough | 3 | 10 | 20kg/140kg, 25kg/150kg, 25kg/150kg. |
| Hack Squat/BB Hip Ext | 3 | 10 | 60kg/60kg, 70kg/60kg, 70kg/60kg. |
| Pallof Press (each side) | 3 | 10 | 80kg, 90kg, 90kg. |
| Day 3 | |||
| Upper Body | S | R | Wk1 |
| DB Inc Bench/ BB BO Row | 3 | 10 | 35kg/60kg, 35kg/80kg, 35kg/90kg. |
| Wghtd Pushup/ Invrtd Pullup * | 3 | 10 | 40kg/20kg, 40kg/20kg, 40kg/20kg. |
| DB Std Arnold/ Mx Grip Pullup | 3 | 10 | 25kg/BWx9, 27.5kg/BWx9, Ran out of time. |
| CG Bench/ DB Alt Curl | 3 | 10 | Same |
| DB O/H Ext/ BB Curl | 3 | 10 |
| Day 4 | |||
| Lower Body | S | R | Wk1 |
| BB Sumo Deadlift | 3 | 10 | 80kg, 100kg, 120kg. |
| RFESS/ Kttlbll Swg | 3 | 10 | 22.5kg/28kg, 25kg/28kg, 25kg/28kg. |
| Leg Press/ Sngl Leg Curl | 3 | 10 | 120kg/1, 240kg/1. 240kg/1. |
| Valslide Rllt/ Plank | 10 | 1/1, 1/1, 1/1 | |
| * Pushup and Inverted pullups are weighted |
I've been having green tea before most workouts and I guess it's been making me feel good, my numbers are going up and so are my stats. I did a weight and bodyfat percentage test on the OMRON on Tuesday and I was sitting at 96kgs and 17.5%BF, which is a 2kg weight increrase with only a .5% bf increase (about 350-400g of fat?) which is pretty good in about the 4 weeks since I last measured it, a nice vindication and reassurance that what I'm doing is working. I might add a creatine supplement when my weight gets to 100kgs, and I'll start dieting if I get close to 20%, otherwise I'll just be too fat, by summer. As it was on my last 6 month diet (from January to June last year) I went from 100kgs to 93kgs in 6 months and lost 5% bodyfat (from about 18% to 14%), and I went pretty hard. I was training 6 days a week, I did Alwyn Cosgroves "Alternating Set System" which was a 12 week program followed by a 12 week x3 day a week circuit program with progressively more intense intervals on non weight training days (I basically followed Cosgrove's heirarchy of fat loss). Which is possibly what I may do this time round.
Breakfast: 1 cup of oats with 1 scoop protein powder, hi lo milk, 1/2 teaspoon of sugar. 700mL of water.
Meal after morning shift: Smoothy- 1/2 cup of berries, 1 cup of mixed veggies, 1 banana, 1 pear/apple, 1/2 cup of walnuts/cashews, a touch of cinnamon, 750mL of water, 1 cup of yogurt, 150g cottage cheese, 3 broccoli stems, handful of cherry tomatoes, lentils, chick peas (or various other types of beans/lentils). I also forgot to note, this makes 2 shakes that I have over the course of the day, or I have the leftover one the next day.
Meal before training and afternoon shift: 1 can of salt reduced baked beans, 1 glass of Hilo milk. 500mL water.
Post workout shake: x2 up n go "energize"'s, 30g of protein powder. 500-700mL of water during training.
Dinner: Various egg options, I cooked up my chicken and made a korma curry with it.But as you see above, have only had 2 meals from it, other meals included eggs on toast, egg white omelette's with toast etc.
Supplements. 3-4 fish oil tabs with my morning smoothy, and I've started taking a multivitamin supplement once-twice a day.
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